Zinc

1. Class of Mineral:
   • Zinc is an essential trace mineral and a metallic element.
   • Zinc is an acidifying mineral.

2. How the Body Utilizes the Mineral:

• • Zinc is involved in numerous aspects of cellular metabolism.
  • It is crucial for immune function, protein synthesis, DNA synthesis, wound healing, and cell division.
  • Zinc also supports normal growth and development during pregnancy, childhood, and adolescence.

3. Mineral Supplement Dosage:
   • RDA: The recommended dietary allowance (RDA) for zinc is 11 mg for men and 8 mg for women.
   • Typical Dietary Intake: The average daily intake of zinc in the United States is about 10 mg for men and 7 mg for women.
   • Tolerable Upper Intake Level (UL): The tolerable upper intake level for zinc is 40 mg per day for adults.

4. Symptoms of a shortage of the mineral:

Zinc deficiency can lead to

1. • impaired immune function,
   • hair loss,
   • diarrhoea,
   • eye and skin lesions,
   • impaired wound healing,
   • loss of appetite, and
   • problems with normal growth and development in children.

5. Symptoms of too much of the mineral:

High levels of zinc can cause:

1. • gastrointestinal symptoms like nausea, vomiting, stomach cramps, and diarrhoea.
   • It can also lead to a copper deficiency, as zinc and copper compete for absorption in the body.

6. Mineral Supplement Forms:

Zinc is available in various forms, including

• • zinc gluconate,
  • zinc citrate
  • zinc sulfate,
  • zinc acetate, and
  • zinc picolinate

Zinc gluconate and zinc citrate are considered the most bioavailable forms.

7. Various food sources for the mineral:

Good food sources of zinc include:

1. • oysters,
   • beef,
   • pork,
   • chicken,
   • yogurt,
   • cheese,
   • beans,
   • nuts,
   • whole grains, and
   • fortified cereals.

8. How to take the mineral
   • Meal Timing: Zinc supplements can be taken with or without food. However, taking them with a meal can help minimize potential stomach upset.
   • Time of Day: Zinc supplements can be taken at any time of day but taking them in the morning or at mealtimes may be more convenient for some individuals.
   • Other: It is essential to maintain an appropriate balance of zinc and other minerals, such as copper and iron, to avoid potential interactions and health risks.

9. Positive and Negative Interactions:
   • Positive Interactions:
     • Vitamins and Minerals:

• • • • Zinc enhances the absorption of vitamin A and supports the immune system when taken with vitamin C.
      • Zinc and copper work together to support healthy red blood cell production and immune function.
      • Zinc, when taken with vitamin E, can help protect cells from oxidative damage and support healthy skin.

1. 1. • Medications:

• • • • Zinc may increase the absorption of certain antibiotics, such as tetracyclines and quinolones.
      • Zinc can improve the effectiveness of certain antiviral medications, like acyclovir.
      • Other:
      • Zinc has been shown to improve symptoms of the common cold when taken within 24 hours of the onset of symptoms.
      • Zinc may help improve insulin sensitivity and blood sugar control in people with type 2 diabetes.

• • Negative Interactions:
    • Vitamins and Minerals:

• • • • Zinc can interfere with the absorption of copper and iron, leading to potential deficiencies in these minerals.
      • High levels of zinc can decrease the absorption of vitamin A, potentially leading to a deficiency.

• • • Medications:

• • • • Zinc may reduce the absorption and effectiveness of certain antibiotics, such as penicillamine and cephalexin.
      • Zinc can decrease the absorption of certain medications, like quinolone antibiotics and bisphosphonates, potentially reducing their effectiveness.
    • Other:
      • High doses of zinc may cause nausea, vomiting, and other gastrointestinal symptoms, especially when taken on an empty stomach.
      • Long-term use of high-dose zinc supplements may be associated with an increased risk of prostate cancer.

10. Contraindications and Risks:
    • Individuals with certain health conditions, such as kidney disease, should consult a healthcare provider before taking zinc supplements.
    • High doses of zinc can also interfere with the absorption of other minerals and may cause adverse side effects. Always follow the recommended dosage and consult a healthcare provider if you have any concerns or questions regarding zinc supplementation.